• Iro Dimitrakopoulos

Can the bread isle be more OVERWHELMING?!


With so many choices of bread we want to help narrow your options down by following these tips!

Go for "100% whole wheat" or "100% whole grain"

(don't be mislead by packaging)

Check the Nutrition label and make sure one of the above are listed FIRST on the food label!

WHY?!

BECAUSE

INGREDIENTS ARE LISTED in descending order of predominance by weight.

SOME ARE EVEN TRICKY LIKE THIS ONE FOR EXAMPLE

Breads can label themselves ‘whole grain’ even if only 51% of the ingredients qualify.

Claims on the front of packages such as "whole grain," "multigrain" and "12-grain" have been given no legal definition given by the Food and Drug Administration.

OKAY, SO WHY WHOLE GRAIN?

You want whole grains because they're naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits, including protection from heart disease, stroke, diabetes, obesity, and some cancers.

When comparing breads make sure you're comparing grams to grams not serving sizes! Some companies have 1 slice as a serving size, and some have 2!

Watch the sodium intake and remember that part of a healthy diet is staying under 1500 milligrams a day.

Avoid fillers and sweeteners especially "High Fructose corn syrup"

One of my FAVORITE TIPS: 10:1 Carb to Fiber Ratio

Harvard researchers offer this rule of thumb for choosing good whole-grain foods: look for a 10:1 ratio of carbohydrates to fiber.

When you look at the nutrition panel on a product, make sure that for every 10 grams of total carbohydrates there's at least one gram of fiber. As the Harvard Health blog points out, this is about the ratio of carbohydrates and fiber that's in unprocessed wheat, a genuine whole grain. The recommendation comes from a study done by researchers at the Harvard School of Public Health. They evaluated 545 grain products and tallied up their nutritional components.

**Foods that met the 10:1 ratio "tended to have less sugar, sodium, and trans fats than those that didn't."

TO SUM IT ALL UP! TRY TO STAY WITHIN THESE GUIDELINES AND YOU'LL BE GOOD TO GO!

  • Calories: 100 or fewer per slice

  • Fiber: 2 grams or more per slice

  • Sodium: 225 mg or less per slice

  • 100% whole wheat flour as the first ingredient

  • Fewer ingredients mean better bread

  • Carb to fiber ratio 10:1


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